Counting Breaths

The counting breath meditation is an easy way to strengthen your concentration. This meditation also has a calming effect. During this exercise you hold the breath as long as possible without straining yourself. Not straining must be emphasized as holding your breath for too long leaves you grasping for air and disrupts the meditation. All inhalation is through the nose. This exercise is done in silence. The numbers are counted mentally

Time: 10 – 15 minutes.

Counting

Close your eyes.
Sit on the edge of a chair bare footed with your back straight.

Inhale slowly while counting to one . Hold your breath as long as you can without straining yourself.

Exhale slowly while mentally counting to two. Hold your breath as long as you can without straining yourself.

Inhale slowly while mentally counting to three. Hold your breath as long as you can without straining yourself.

Exhale slowly while mentally counting to four. Hold your breath as long as you can without straining yourself.

Continue to count each inhalation and exhalation increasing the count each time. If you lose count during the meditation start over. Try to remain still throughout the entire session.